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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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P

Petrie

Banned
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
 
E

Enco

Member
Petrie said:
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
Click to expand...
You are forgiven.

Not sure what milk duds are but the beef jerky sounds pretty good.

Sounds like an awesome night :lol
 
M

Mecha_Infantry

Banned
Alienshogun said:
One last pic before the cardio phase really kicks in, I seem to have bulked up quite a bit in almost two years.

559520_3982659135851_1561902326_3307441_1147365424_n.jpg


This was me two years ago.

30113_1417324844097_1561902326_1060629_4532246_n.jpg
Click to expand...

Awhhhh..Shogun looked cuddly erlier on..now he look like a killer or something...Meated up nicely :)
 
B

Brolic Gaoler

formerly Alienshogun
Mecha_Infantry said:
Awhhhh..Shogun looked cuddly erlier on..now he look like a killer or something...Meated up nicely :)
Click to expand...

lol

Petrie said:
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
Click to expand...

Don't let that bother you in the least.

You earned it, now it's done, back on track. ;)

BumRush said:
Petrie, how did you even eat that much...i'm more impressed than anything...
Click to expand...

He stayed up for an extended time I'm sure.
 
Lamel

Lamel

Banned
BumRush said:
Maybe do pushups (various different types: Standard, Isometric, Plyometric, Wide Grip, Narrow Grip, etc.) and Dips at the intersection of a kitchen counter area

For pushups, I recommend trying http://hundredpushups.com/ .

For dips, here is what I mean http://www.youtube.com/watch?v=02VRxT0mszo
Click to expand...

I may do the 100 pushups thing. Since I only have 90 lbs on a barbell at home, I need to find creative ways to gain size and strength.

So far...

-Pushups
-1 legged Squats
-Shoulder Press (90 lbs is still enough for me)
-Barbell Rows (90 lbs is a little light, but whatever)
-Planks + Ab work

This is such a weird departure from the typical starting strength barbell exercises. I feel lost.
 
R

reilo

learning some important life lessons from magical Negroes
I thought I was "okay" with my carb intake, but then I realized I didn't calculate in the fruit I have been eating.

1 orange, 1 apple, and 1 banana have 70g of carbs between them :eek:
 
R

reggieandTFE

Member
MjFrancis said:
Using 80 - 120 minutes of yoga a week I'd gather that it's been helpful for ending the day relaxed, passively stretched and focused. All qualitative and anecdotal results, of course.

I never emphasize the lower back stretches. Helpful quotes from Pavel Tsatsouline's book, Relax into Stretch:



In general, it's also why I never abuse stretching in yoga as much as the instructor. For their lifestyle it works great I suppose, but for me, I'm much more interested in active flexibility (aka mobility) than passive flexibility. Again, from Relax into Stretch:





Most of the time I prefer active stretching using the Trifecta, a sequence of back bridges, twists and L-sits described in Convict Conditioning 2. I do these 5-7 times a week.

Yoga has it's place, and I recommend utilizing it for what it does and not fooling yourself into thinking it's a cure-all for every ailment or ill. If I had a bone to pick with yoga, aside from the lower back stretching and overemphasis on relaxation, it would be that the pose names are just downright silly.

Mountain pose?

It's called standing.
Click to expand...

Thanks. Very helpful stuff. I've never had back issues and the static back stretches are easy for me. However, I shattered my femur two years ago and have never gained back full flexibility; I'm hoping yoga will help with my hips and legs more than anything else.

The hope is to do insanity with my wife once I'm off the road and there's a lot of active leg work involved with that. We did the fit test together before I flew out and she kicked my ass in every test except for the one with pushups. All she ever did before insanity is Yoga, running and dance classes.
 
S

Spiritreaver

Member
Petrie said:
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
Click to expand...
Haha, now I don't feel so bad. We both had our fun. It's not a big deal really, binges happen, and honestly they're just necessary. It's nice to actually eat something because it tastes good or satisfies us rather than thinking about its value nutritionally.
 
P

Petrie

Banned
BumRush said:
Petrie, how did you even eat that much...i'm more impressed than anything...
Click to expand...

I don't get full. Like, ever. Bulking is the easiest thing in the world for me, because I stop eating when I know I should, never because I can't anymore.

It was in maybe a 6 hour span. I could've eaten much, much more. I stopped myself.

DarthWufei said:
Haha, now I don't feel so bad. We both had our fun. It's not a big deal really, binges happen, and honestly they're just necessary. It's nice to actually eat something because it tastes good or satisfies us rather than thinking about its value nutritionally.
Click to expand...

Glad I could help!

It's true. You have to let go occasionally and just have fun, and not think about the nutrition of it all. It's amazing how much better it tastes when its a rarity. I used to eat a pizza or 2 like 3 or 4 times a week. Crazy.
 
K

kylej

Banned
Frank Yang is fucking hilarious. In his latest video, the dude deadlifted with whey protein instead of chalk. He's a nut.
 
B

BumRush

Member
Saadster said:
I may do the 100 pushups thing. Since I only have 90 lbs on a barbell at home, I need to find creative ways to gain size and strength.

So far...

-Pushups
-1 legged Squats
-Shoulder Press (90 lbs is still enough for me)
-Barbell Rows (90 lbs is a little light, but whatever)
-Planks + Ab work

This is such a weird departure from the typical starting strength barbell exercises. I feel lost.
Click to expand...

The 100 pushup website is great...go for it...with that 90 pound bar bell, is that 90 lbs or many denominations UP TO 90?
 
P

Petrie

Banned
Mr. Fix said:
8000+. Damn. The issue here and for most would be money though. Commentary's hilarious!
Click to expand...

Working in a restaurant I could eat 8000 calories a day and not really spend any more $$ than I do now.

I don't think I'd really want to though, as I'd gain a ton of fat I assume, not being on that type of routine and all. If this would really be beneficial, I will power through those calories! lol
 
X

X-Frame

Member
Power Postures can make you feel more Powerful (Wired)

Sit up straight and listen: Amy Cuddy has a plan to help you change your life. And it’s easy. The Harvard psychologist recently completed a study demonstrating that positioning our bodies a certain way doesn’t just tell people we’re powerful, it actually makes us more powerful. And she has the data to prove it: Standing tall directly influences our biochemistry, increasing testosterone, decreasing cortisol, and generally making us feel dominant. So pull back those shoulders and stretch out. Stand like Superman and you’ll become the Man of Steel.

What got you thinking about posture?
There is a gender grade gap in the MBA classroom; men slightly outperform women. It’s competitive; you really have to get in there. I noticed in class that women tended to make themselves small, holding their wrist, wrapping their arms around themselves. Guys tended to make themselves bigger. They’re leaning back, stretching out, draping their arms around chairs. We know from studies of facial feedback that if you smile, you fake yourself into feeling happier. We wondered whether just asking people to spread out would help them feel more powerful, and it did.

Aren’t traits like this fixed?
Effective leaders have a classic hormone profile: high levels of testosterone, low levels of cortisol (a stress-associated hormone). But levels are flexible. When an individual takes over the alpha role, their testosterone rises and their cortisol drops. We found two minutes in a power pose—arms and legs stretched out—spikes a person’s testosterone and drops their cortisol. It works for both genders. It’s the ratio that’s important.

What advice would you give a job-seeker?
One of our recent studies put people in either high- or low-power poses for a few minutes as they prepared to give a presentation in front of a panel of judges. The power posers came across as more enthusiastic and competent, even though they weren’t posing during the speech. It seems the posing primed their brains to perform well. So if it’s a phone interview, close the door and put your feet up on the desk. If you can’t do that, find somewhere to stretch. A lot of students write and say, “I went to a bathroom stall, closed the door, stood on my toes, spread my feet, reached my arms out, put my shoulders back, and lifted my chin.”

What about posture during the interview?
You don’t want to go in and be totally dominant. But do make yourself as big as you can in a way that feels natural. The power posing beforehand is the way to optimize your brain. It’s not that it makes you smarter or more likable. It affects your speaker presence—your confidence, enthusiasm, and ability to captivate.

What’s next for your research?
One fun study: We’re learning how big people perceive themselves. I work with a freakishly tall group of people, and I’m 5′ 5″. But after teaching a good class, or when I’m feeling particularly powerful, I actually think I’m as tall as they are.
Click to expand...

There you go men (and women) ..

The easiest way to spike testosterone!
 
B

balddemon

Banned
shogun did you go atg on those 315x20 squats? i'm thinkin about tryin 295x20 for my next leg day. and yes i know you did it in the middle of a workout, this would be my only set for squats :p
 
Lamel

Lamel

Banned
BumRush said:
The 100 pushup website is great...go for it...with that 90 pound bar bell, is that 90 lbs or many denominations UP TO 90?
Click to expand...

Will the pushups routine grant me size and strength, or mainly strength?

Also the barbell is in many denominations up to 90 lbs.
 
C

Carbonox

Member
Most I've ever eaten in a day is high 4000's. Was one of those days you get where you're hungry constantly throughout the day. 8000+ though? Fuck that. :lol
 
B

BumRush

Member
Saadster said:
Will the pushups routine grant me size and strength, or mainly strength?

Also the barbell is in many denominations up to 90 lbs.
Click to expand...

Mostly just strength. The 90 Lbs bar won't help on size too much either (although you can get a little more creative). Is Planet Fitness ($10 per month) out of the question?
 
C

CrankyJay

Banned
Petrie said:
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
Click to expand...

Heh, rock on. Where did you get the pizza from in Buffalo?

Just forgive yourself and move on. Besides, from what I know about you you're strict as fuck anyway food-wise so as long as you get back on track you should be fine.
 
P

Petrie

Banned
CrankyJay said:
Heh, rock on. Where did you get the pizza from in Buffalo?

Just forgive yourself and move on. Besides, from what I know about you you're strict as fuck anyway food-wise so as long as you get back on track you should be fine.
Click to expand...

Well since I wanted freshly baked pizza at 3am on a Monday night, I actually picked up a ready to bake one from Wegmans earlier in the day, so it wasn't anywhere that exciting unfortunately.

Most people love cold/reheated pizza, but I'm not really a fan. The crust dries out too much for my liking.
 
M

MjFrancis

Member
Frank Yang has always intrigued me; he's among the top 5 fitness nuts on the internet that I care to pay attention to.

Here's a quick "interview" of copy/paste Frank Yang material. I'd criticize points that he makes here or there, but the primary takeaway is that he dominates in the weight room. He makes a plan and sticks to it. He sets a goal and pursues it with a passion.

I find it interesting to note what responses he elicits. Whether you like or dislike him, his antics demand an opinion.
 
E

ezrarh

Member
Petrie said:
Need to confess my sins to FitGAF, then get back on track. Diablo 3 released last night, which meant I binged. Had myself an entire pizza, a bag of beef jerky, a big bag of sour patch kids (I don't care, I NEVER get to have candy, so I said screw it) and some milk duds. Basically ate like I was a 14 year old kid without a care in the world again. It's my deload week from lifting, so I stepped up the cardio big time today to try and make a dent in how overboard I went, but I suppose in the big scheme it isn't such a big deal.

Just needed to get that out there.
Click to expand...

Good shit man. It's all good. Diablo 3 is having the opposite affect on me. Not enough sleep and I'm not eating enough!
 
O

OG Kush

Member
Nothing wrong with having a binge once in a while!, planned my cheat day today hoping max payne 3 was gonna arive... but it didn't, but i bought all these nice food like subs, candy and shit. Still had it all today but would've been better with max payne 3 :/
 
F

FallingEdge

Member
MjFrancis said:
Frank Yang has always intrigued me; he's among the top 5 fitness nuts on the internet that I care to pay attention to.

Here's a quick "interview" of copy/paste Frank Yang material. I'd criticize points that he makes here or there, but the primary takeaway is that he dominates in the weight room. He makes a plan and sticks to it. He sets a goal and pursues it with a passion.

I find it interesting to note what responses he elicits. Whether you like or dislike him, his antics demand an opinion.
Click to expand...

Interesting stuff. I find that as I continue to lift more and more and learn about different routines, I become more open to people's ideas and thoughts. Of course, I still keep things in perspective. It is fun to me haha.

First real day of cardio for me. Hate it, but it must be done.

Also, does anyone have any experience of going wheat free? Is that the same as gluten free? What about oatmeal and I saw some gluten free flour so I can make some waffles. Now I need a waffle maker.
 
K

kylej

Banned
MjFrancis said:
Frank Yang has always intrigued me; he's among the top 5 fitness nuts on the internet that I care to pay attention to.

Here's a quick "interview" of copy/paste Frank Yang material. I'd criticize points that he makes here or there, but the primary takeaway is that he dominates in the weight room. He makes a plan and sticks to it. He sets a goal and pursues it with a passion.

I find it interesting to note what responses he elicits. Whether you like or dislike him, his antics demand an opinion.
Click to expand...

That was an interesting interview, I liked this

"However, the slightly mad, yet still functional individuals can let themselves go at will, shut down the prefrontal cortex, but have it back and let it do their jobs when the time calls for it.

You can apply this concept to the athletic/iron game. When you are going for a max attempt, or when you are attempting to sprint a dash, or play a game of football, you almost always have to throw reason over to the side if you want to get “in the zone”.

Over analyzing and self-censoring thoughts like “I can’t lift this!”, “this will break my back!”, “what will the fans think of me”, will only get in the way. And also the concept of “psyching up” pretty much is just a way to get rid of your rational mind and let passion and irrationality take over.

I always say that when I am really in the flow when I am lifting big weights, I feel like I am dreaming. And this is why."
Click to expand...

Good stuff.

This is my favorite Frank video, he snorts some creatine, bangs out some weird ass presses, then shreds the violin like a boss. http://www.youtube.com/watch?v=_RB2EONtRLE
 
B

BlueScrote

Member
hawkshockey11 said:
La Nova's is great. Thing with Buffalo is that there are so many pizza places that it is so hard to say who is the best. I think we have the most pizza places per square mile in the world.
Click to expand...

I'm partial to Franco's, but the bolded is what I love.

Squat and Deadlift day today, can't wait.
 
D

Drealmcc0y

Banned
I get this strange numbness in my left leg, just above my knee when I do leg presses.

When I rub my hand over it right now, it feels strange compared to my right leg. I can do my exercises fine and im not in any pain.... its just strange.
 
Y

youngplaya21

Member
Quick question: is the back of my shoulder supposed to be targeted in squats? Because the back of my left shoulder tends to hurt a bit after squats. Not enough to stop the workout or anything, but I don't know if it means that I'm doing something wrong. Figure it would be better to ask here and see.
 
G

gdt

Member
I have my police exam on Friday. How many carbs should I consume tomorrow?

Also do any of the "pre-workout" drinks actually do anything? And gatorade for during the test (cooldown periods)? I've had nothing but water for like 6 months, and I never really drank any of that stuff.
 
B

balddemon

Banned
Drealmcc0y said:
I get this strange numbness in my left leg, just above my knee when I do leg presses.

When I rub my hand over it right now, it feels strange compared to my right leg. I can do my exercises fine and im not in any pain.... its just strange.
Click to expand...

something like that has happened to me a couple times, after squatting, only my leg was tingly/numb on the right side of my right quad. it went away after a day or so. but yeah it does feel really weird lol.
 
D

Drealmcc0y

Banned
balddemon said:
something like that has happened to me a couple times, after squatting, only my leg was tingly/numb on the right side of my right quad. it went away after a day or so. but yeah it does feel really weird lol.
Click to expand...

Yeah, it just feels slightly sensitive. I got it a couple of weeks ago too.
 
L

lsslave

Jew Gamer
I have another question! This one is about legs;

I feel my legs are already getting a workout (also my legs are massive)

I am doing a hill-climb (high resistance) bike ride now (working the muscles and heart harder but my speed is lower, hoping the extra effort offsets the lack of RPM for the workout) and my form is getting way better on the row as well as doing some incline on my treadmill run (I go at a 6.0 incline for 6 mph, drop it to 1.5 for 8 mph or I'd probably fall off).

They are HUGE so when I hit the weights I focus on my upper body (I try to get everything, I've focused on every muscle group getting in on the workout).

I've seen the most growth on my legs since I started working out (and probably they were already a bit built from me being 340+ lbs one point) but I am worried I am going to lose that if I don't add some leg reps.

(On the plus side can't even get my hands around my calf muscles)
 
F

FallingEdge

Member
Day 1 cardio. 30 minutes on stair stepper. Tired but feels good. Right now I am targeting a heart rate of 140. I prefer LISS to HIIT but I might switch it up every now and then.

Currently @ 215 lbs. Feels good man.
 
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